6-1-12 Tabata Something Else


Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.

Congratulations to Allison Fulmer, Michelle Weeks, Nancy Coburn, and Mike Balls who have been at CFI for two years. Also to Ryan Young, Liz Cellan and Susan Farmer who have been with us for a year this month.



12 – Deadlift (135#/95#)
9 – Hang Clean (135#/95#)
6 – Bar Facing Burpee

CrossFit Kids is starting June 4th, and ALL Children participating this summer MUST sign a new waiver.  If you would like to get this done before the Kids Classes start on Monday, please talk to Paul and he will get you the necessary form(s).  If we still have your Emergency contact form on file from last year, you will not need to fill this out again.  Your child(ren) will not be able to participate until both of these forms are completed.

“There are no shortcuts to any place worth going.” – Beverly Sills

5-30-12 – Summer Schedule UPDATE!

15 min AMRAP
7 Push Press (95#/65#)
7 Russian Kettle Bell Swing (70#/53#)
200m run

Just a quick note to everyone that we will have a few summer schedule changes that will begin JUNE 4th. The 9:15 am class will be moved to 9 am.  At 10 and 11 am on Mo., Tue. & Thur. we will be holding our CrossFit Kids classes.  These classes are FULL and will last 45 min.  Please bring your children on time (not early), send them with a water bottle, and pick them up on time, 10:45 am and 11:45 am respectively, so that we have time to prepare for the classes that will follow the kids classes. All other classes will remain as they are.

Birth defects left 46-year-old Todd Bittner with only one kidney and damage to his heart, and he wears two artificial legs. That doesn’t slow him down much.

Bittner is a high-school assistant principal and athletic director, as well as a member of CrossFit Thin Air in Winter Park, Colo. He’s played baseball, and he was a rings specialist in high school. He was a member of the U.S. Disabled Ski Team in the ’90s, and he recently competed in the Reebok CrossFit Games Open.

“Regardless of what your body type is, regardless of who you are, how old, CrossFit is by far and away the best workout in this country,” he says.

Bittner particularly loves the community aspect of CrossFit, which unites rural people living at 9,000 feet in the mountains of Colorado.

“You can be (as) isolated as you want, or you can be part of a family and community. That’s what CrossFit Thin Air brings us: a family and community,” he says. “My wife brought me into it. It’s been one of the best things in the world.”

‎”If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again.”
– Flavia Weedn


Wall Balls
Double Unders (3:1 Singles)

Just an idea….. today would be a great day to work on deadlift after the WOD is over! 3×3 or 5×5 or 5×1 w PVC or 400#’s …. anything just work on it.  Get comfortable in the correct position and do some work.   If you want to get better at something, work on it and seek virtuosity!

CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible
CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible
IF THIS IS A RACE WEEK FOR YOU, you should take Wednesday and Friday as rest days and skip the Endurance WOD’s this week.

5-28-12 Memorial Day Murph – for a true HERO!!


See you tomorrow at 8am to Honor one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

Athlete Profile – Tamra Sampson

Tells us about yourself… I am originally from Georgia. I grew up in the southeast. I moved to Logan almost 11 years ago and have been living in Smithfield for 4 years. I have been married for 10 ½ years to Travis and we have 3 cute, demanding, dramatic, emotional, amazing little girls. Taylor is 6, Camille is 4 and Brenna is 1. Oh, and I like to have fun.

What’s your day job? I am a Registered Nurse that gets to stay home full time to play referee and Candy Land most of the day.

How where you introduced to CrossFit? I was talking to Daeci one day and told her that my top half didn’t match my bottom half and that I was sick of jiggling when I walked. She told me to come try crossfit, just for 3 days, and see what I thought. I walked through that door and have been walking through it almost everyday since.

What’s your favorite WOD or Lift? I don’t know if I have a favorite. I have the ones that I am not very good at like THRUSTERS! But I really love any WOD or lift that I finish. The feeling of euphoria once I am done makes the hard work seem like play.

What is your favorite skill/movement that you have learned at CrossFit IoTA? I love Box Jumps and Burpees

How has CrossFit changed your life? Crossfit is for me. Most of my time is spent on someone else – driving little girls to dance, soccer, and parties; entertaining little people; cooking dinner; keeping the house in order; yada, yada, yada =) I do Crossfit because I found something that I love to do. It has also given me the confidence that I can do anything. I know that if I keep at it I can accomplish anything.

What keeps you motivated and coming back for more? I have no idea! Maybe I like to get my butt kicked, maybe I like the people there, maybe it’s fun, or maybe I am just totally addicted? It could be all of those things. Whatever it is, I keep going back and I like it.

What’s something you know now that you wish someone would have said to you when you started CrossFit? It is addicting. I never understood what Mindy Anderson meant when she told me it was her drug of choice. But that feeling you get when you look at a WOD and think there is no way I can do that. You start, you keep going, you finish and that feeling of breathlessness followed by complete satisfaction is irreplaceable. I love it!

One word to describe me would be… Driven

I have always wanted… to be a singer. But I suck at singing.

Outside of the gym, I like to… shop, camp, dress my 3 little ladies up, and clean. I love to clean! I love to eat too. I can eat A LOT!

Three things you would always find in my fridge… milk, cheese, eggs
Something nobody knows about me or would be surprised to know about me… I have been on ESPN! You know those dance competitions that make you nauseated when you watch them? Yep, I was on there. We did win 1st place though.

Favorite physical activity outside of CFI… I love to walk or ride my bike and run my mouth!

Favorite place to eat in Cache Valley … My gosh, if they cook food, I like to eat there! I really like Takara Sushi.

Song(s) that gets me pumped up for a workout... I like anything that is fast and PINK and not just because of her music! =) However, most of the time I don’t even hear the music. I am too busy trying to talk myself into picking up the bar or doing just 5 more reps or getting back on the bar. I am usually carrying on a conversation with myself in my head to finish.

The last thing I ate was… Banana Cream pie.

My proudest accomplishment is… My marriage. I am married to the most patient, non – confrontational, calm man ever. We have fun, we laugh, we fight, we make up, and we make time for our selves. It has been fun so far.

My six month goal is… I want to be on Crossfit IoTA’s bench mark white board. I am not sure I can do it in 6 months but it’s worth a try.

My favorite workout attire is… This might sound bad, but anything tight. I hate frumpy clothes that move around and are baggy. So if it’s tight, I’ll wear it. And I like my Georgia Bulldog T-shirts.

My favorite workout partner(s)… I love the ladies and Paul Fisher in the 9:15 class. They are my comfort zone. They cheer me on and motivate me to do better. Daryl is always so willing to help me improve on my lack of skill! He gets all the credit for me learning to do pull ups in about 4 weeks. Daeci and Brooke are incredibly awesome and accepting. Steph Hall is always there to demonstrate the proper way to do a movement and answer all of my crazy questions. However, my IoTa experience would not be complete without my favorite tush tapper Mindy Anderson. One of the only reasons I run is so that Mindy will give me some love somewhere on the route to give me that little extra push I need to finish! Occasionally my schedule gets thrown off and I go to another class and everyone is so wonderful. Everyone is great!

If you created a WOD and named it after yourself what would the workout be?
50 Weighted Walking Lunges
40 Burpees
30 Box Jumps
40 Burpees
50 Weighted Walking Lunges